Some gyms have dedicated bicep machines and separate tricep machines. Others have combination units that work both. And nearly all gyms have cable stations that function as versatile arm training equipment for both muscle groups.
Let me explain how to get the most from these dual-purpose arm machines.
Types of Combination Arm Machines
Arm curl/extension combo machine: A single unit with adjustable seating that allows both bicep curls and tricep extensions. Usually has a rotating handle or reversible position.
Cable crossover/functional trainer: Dual cable stacks that can be configured for virtually any arm exercise—curls, pushdowns, extensions, and more.
Adjustable cable machine: Single cable stack with adjustable pulley height. Set low for curls, high for pushdowns, mid-height for other exercises.
Training Biceps on Cable Machines
Cable curl (low pulley):
• Attach a straight bar, EZ bar, or rope to low pulley
• Stand facing the machine, arms extended
• Curl by flexing biceps, keeping upper arms stationary
• Constant tension throughout—no "rest point" at bottom or top
Single-arm cable curl:
• Use a D-handle on low pulley
• Curl one arm at a time for focused isolation
• Can turn slightly away from machine to change angle
Overhead cable curl:
• Use high pulleys on a cable crossover
• Arms extended out to sides, curl toward your head
• Excellent peak contraction, great for pump
Behind-the-back cable curl:
• Low pulley, D-handle, stand facing away from machine
• Curl with arm starting behind you
• Emphasizes long head of biceps due to stretched position
Training Triceps on Cable Machines
Cable pushdown (high pulley):
• Straight bar, V-bar, or rope attachment
• Keep elbows pinned to sides
• Extend arms by contracting triceps
• Squeeze at full extension, control the return
Overhead tricep extension:
• Low pulley with rope attachment
• Face away from machine, hands overhead
• Extend arms forward and up
• Emphasizes the long head of triceps
Single-arm pushdown:
• D-handle on high pulley
• One arm at a time for focused isolation
• Good for fixing strength imbalances
Reverse grip pushdown:
• Palms facing up (supinated grip)
• Targets the medial head of triceps
• Usually requires lighter weight than regular pushdowns
Why Cables Are Excellent for Arms
Cables offer unique advantages for arm training:
Constant tension: Unlike dumbbells where gravity only pulls straight down, cables pull in the direction of the cable. This means tension throughout the entire range of motion—no resting points.
Angle variety: Adjustable pulley heights let you hit muscles from angles not possible with free weights.
Smooth resistance: No jerky acceleration/deceleration like with free weights. Smooth movement pattern is easier on joints.
Easy drop sets: Pin-loaded stacks allow instant weight changes for intensity techniques.
Safe failure: You can train to true muscular failure without danger. Just let go when you can't complete a rep.
Programming Combined Bicep and Tricep Work
Superset approach (popular and effective):
• Cable curl immediately followed by cable pushdown
• 3 rounds of 12 reps each
• Rest 60-90 seconds between rounds
• Massive pump, time-efficient
Alternating exercises:
• Bicep exercise, rest, tricep exercise, rest, repeat
• Allows fuller recovery for each muscle
• Better for strength-focused work
Bicep block, then tricep block:
• Complete all bicep sets first
• Then complete all tricep sets
• More traditional approach
• Better focus on each muscle group
Sample Cable Machine Arm Workout
Superset 1 (3 rounds):
• Cable curl (bar): 12 reps
• Cable pushdown (bar): 12 reps
Superset 2 (3 rounds):
• Single-arm cable curl: 10 reps each arm
• Overhead cable extension: 12 reps
Finisher:
• Overhead cable curl (high pulley): 2 sets x 15
• Rope pushdown: 2 sets x 15
Total time: 25-30 minutes. Complete arm workout using just the cable station.
Common Mistakes on Arm Machines
Using momentum: Cables make it easy to yank and swing. Keep movements controlled—2 seconds up, 2-3 seconds down.
Elbow movement on pushdowns: Elbows should stay pinned at your sides. If they're flaring or moving forward, you're using shoulder, not triceps.
Standing too close/far: Position matters. Stand where the cable path gives you resistance throughout the full range.
Same exercises every session: Cables allow enormous variety. Change angles, attachments, and positions regularly to provide varied stimulus.
Ignoring the squeeze: Cables are excellent for peak contraction. Don't waste this—squeeze hard at the end of every rep.
Dedicated Arm Machines vs. Cables
If your gym has both dedicated arm machines AND cable stations, use both:
Dedicated machines:
• Fixed path—very strict isolation
• Often have specific strength curves designed for the movement
• Good for beginners or working around injuries
Cable stations:
• More versatile—dozens of exercise variations
• Allow more natural movement patterns
• Better for advanced techniques like drop sets
Neither is "better"—they're different tools for the same goal.
The Bottom Line
Whether your gym has dedicated arm machines or just cable stations, you have everything you need for complete bicep and tricep development. The key is using proper technique, training through full range of motion, and progressively overloading over time.
Cables in particular are underrated for arm training. Master the cable station and you'll never lack for arm exercises, regardless of how equipped (or under-equipped) your gym might be.